Comparing Nutrients in 5 ounces Oranges with Peel VS Snack, Pretzel, hard chocolate coated

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Snack, Pretzel, hard chocolate coated	6%	34%	60%

Macro Nutrients

	Oranges with Peel	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	23% 662kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	25.8% 25g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	38% 12.2g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	26.4% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	21% 3.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	76.4% 99g	130g per day for Men 19-50 years
Sugars	NA	76% 55g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	16.8% 6.38g	13% 4.96g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	3.94% 35.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	34.6% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	21.2% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.6% 42.5μg	26.2% 105μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	19% 0.45μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	112% 101mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	5.86% 0.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13% 15.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Calcium	9.92% 99mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	41.3% 0.37mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.074% 2.98μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	14% 1.13mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	NA	28% 0.64mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.45% 31mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	37.4% 20.6μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	46.7% 700mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	17% 1.9mg	11mg per day for Men 19-50 years
Water	3.15% 117g	0.12% 4.34g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Snack, Pretzel, hard chocolate coated per 5 oz

Compare the macro and micronutrient content in 5 oz of Oranges with Peel versus 5 oz of Snack, Pretzel, hard chocolate coated to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oranges with Peel vs Snack, Pretzel, hard chocolate coated:

• 5 ounces of Oranges with Peel have 3 times more Vitamin B6 and more Vitamin C than Snack, Pretzel, hard chocolate coated.
• While 5 oz of Snack, Pretzel, hard chocolate coated contain 1.9 times more Vitamin A, 3.6 times more Vitamin B1, 6.3 times more Vitamin B2, 4.8 times more Vitamin B3, 2.5 times more Vitamin B9 and more Vitamin B12 than Raw Oranges with Peel .
• Both Oranges with Peel and Snack, Pretzel, hard chocolate coated provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12
• 5 ounces of Snack, Pretzel, hard chocolate coated have insufficient amounts of Vitamin C

Comparing minerals per 5 ounces for Oranges with Peel vs Snack, Pretzel, hard chocolate coated:

• 5 ounces of Oranges with Peel have 26.9 times more Water than Snack, Pretzel, hard chocolate coated.
• While 5 oz of Snack, Pretzel, hard chocolate coated contain 2 times more Calcium, 4.6 times more Copper, 3.2 times more Iron, 2.5 times more Magnesium, 5.8 times more Phosphorus, 20.7 times more Selenium, 247 times more Sodium and 12.1 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Snack, Pretzel, hard chocolate coated contain similar levels of Potassium per five ounces.
• 5 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oranges with Peel have 1.3 times more Fiber than Snack, Pretzel, hard chocolate coated.
• While 5 oz of Snack, Pretzel, hard chocolate coated contain 7.4 times more Energy, 58.8 times more Fat, 246 times more Saturated Fat, 18.6 times more Omega 3, 57.3 times more Omega 6, 4.5 times more Carbohydrate and 5.4 times more Protein than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6